With the summer race season fast approaching your plan needs to be in place, NOW! But where do you start? Can you be really objective about what you need to do? Having a program already laid out for you helps to take away the stress of planning out a program, and allows you to train in confidence. If you are one of those athletes that makes up workouts as you go, good luck reaching your true potential.

• Master’s Rowers – will enjoy this effective yet time efficient program which will help you train at your best.   This program design has been used by many of my private clients with much success while at the same time it has been refined correcting any previous errors in design.  I am now offering my training techniques to everyone.
• Learn how to effectively use strength training to improve your 1k speed.  Rowing is a unique sport where there is a premium on endurance-strength and power-endurance. This program includes a comprehensive training program designed for rowing.

See how my 84-Day Erg Training Program will:

“PUT YOUR TRAINING ON AUTO-PILOT SO YOU CAN FOCUS ON THE OTHER ASPECTS OF YOUR LIFE INCLUDING YOUR WORK, FAMILY, and FRIENDS!”

Hurry and purchase NOW!   The Club and Elite NATIONALS (and Canadian Henley) are fast approaching!  To get the most out of this program the start date is MAY 18th

Would like to improve your 1k speed, while still being able to manage the rest of your life?  If you would like to have complete control and confidence in your 1k summer training program while also preparing for the fall head race season at the same time, then this program is for you.

Getting maximum improvement out of your training is easy if you have a comprehensive plan that covers the main areas that will lead to success on the water.  Maybe it’s been a while since you felt strong in the boat.  Or, you may be in that happy minority that has done well in sprint racing, but still you are not where you want to be.   Most training programs are designed for group training and do not address your individual strength and flexibility deficits that reduce speed and performance.

You see, success of reaching your true potential on the water has a lot more to do with understanding what your real deficits are as an individual athlete, and then to start correcting them, and much more than just pounding out a bunch of miles each day.  After having done over 800 of my Body Balance Evaluations on athletes at all level (Olympic Champions to Junior Rowers) I have uncovered key areas that must be addressed not only to maximize your potential on the water, but also to improve rowing strength and power and also to prevent or eliminate chronic training related injuries.  Your training must include these key body balance exercises (included in the strength component of the program) that will not only improve your strength and power but also make you more injury resistant.  Let’s face it rowing requires more than a good pump (cardio ability); you also need solid strength and power if you truly want to be at your best!

Of course if you do not like strength training then you do not have to use that part of the program and you will still be training successfully.

Training on the water is a challenge when you do not have a specific training plan already laid-out.  Putting your training together piecemeal is never as effective as having a comprehensive program that includes all the critical components of training.  Over the years I have learned from my own mistakes on the pitfalls of improper training on the water.  I also have helped numerous rowers return to pain-free rowing both on the water and on the ergometer, after running them through my Body Balance Evaluation Process.  The fact is the rowing is the ‘truth teller” of endurance sports and when your toolbox is not good (strength and flexibility) it is unforgiving on the body.  Injury rates from rowing are a clear sign that you have strength and flexibility issues, and while this program includes some of my best training techniques, getting a body balance evaluation is the best way to identify your specific imbalances.  This program is challenging and is recommended only for those who are not completely dedicated to pushing themselves beyond their current limits.

This Powerful Training Program Includes;

• My Body Balanced Strength Training Program (you choose the appropriate level)
• My Dynamic Balance Training Warm-up program
• The rowing program is cycled to ensure your training and rest cycles are best suited for peak performance.
• Key Assessments and Drills which help improve your Body Balance
• Powerful Rest Periodization

Hurry and purchase this powerful 84-Day Training Program NOW!   To get the Most out of this program you will need to start this by May 18^th.  Get a head start now, as you can repeat the first portion of this program and re-start “Day 1” on May 18^th

YOU only have less the 40-DAYS before you will to purchase this program and get its full benefit.

My proven 84-Day Program will get you the results you seek.  This program is ONLY recommended for those who are willing to train hard but efficiently.  You will PEAK on race day!

Are you frustrated with your current rowing technique?  Tired of hearing your coach make the same comments to you over and over again?  You’ve been working hard to make the suggested changes, but feel like you’re getting nowhere.  Over time, both you and your coach accept your ‘rowing flaws” as inherent and permanent limitations.

Or are they?

Have you considered the possibility that given your current tools ‘inside’, you may not be physically able to make the desired changes ‘outside?’

Experienced coaches are aware of proper technique — how an athlete should look from an ‘outside’ perspective.  When coaches observe that an athlete is struggling with proper technique, they use drills to help improve the athlete’s sequencing.  If drills don’t work, then equipment is altered to help accommodate the corrections.  And when this fails, the self-perpetuating cycle of frustration continues.

Having experienced this cycle, you may be wondering, what now?  How can you break free of this cycle, improve your rowing technique, and finally move forward?  I see many athletes — junior through senior, and even elite level — caught in this frustrating and often painful cycle.  My advice to you is the same I have for them: change from the ‘inside’ out.  Improve from the ‘inside,’ and improve your odds for achieving your athletic goals on the ‘outside.’

Some may argue that athletes have achieved considerable rowing success with poor posture and less-desirable technique; that it’s perfectly acceptable to continue coaching from the ‘outside’ only.  From the perspective of a former elite athlete, strength and conditioning specialist, and physical therapist, I encourage you to think otherwise.  Athletes who have trained under these circumstances (with less-than-optimal tools ‘inside’) have also had a long history of injuries.  That’s a shame considering their injuries were avoidable in the first place had they identified and addressed their strength and flexibility deficits.

It’s important to be aware of your limitations ‘inside’ — your strength, your flexibility, and any imbalances that exist with these systems — and how they impact your rowing technique.  Many issues can cause a breakdown in rowing technique.  Sometimes a lack of mental focus can play a role.  More often than not, however, athletes don’t have the physical tools in their current arsenal to make the necessary changes no matter how hard they focus.  For this reason, coaches and athletes must understand the importance of assessing each individual to determine his or her own unique body balance deficits.  Outside the things we can’t change — limb and torso length and morphology — the good news is that we can certainly improve strength and flexibility deficits once we identify them.

Armed with this knowledge, coaches can better understand potential roadblocks to proper technique, address them, and end the cycle of frustration.  Both athletes and coaches will also appreciate the added benefits of reduced injury rates and prolonged racing seasons.  Clearly the more positive and productive route to successful athletic careers.

An example of understanding body balance issues as they relate to rowing involves a female athlete I worked with recently.  Rowing for a top prep school, this 3rd year rower had a PR of 7:52 when I started working with her.  After working with her for just four and a half months, she improved her PR to 7:24.

During my initial assessment of her rowing technique on the erg, I observed great rowing flexibility, so no corrective exercises were required in that area.  She also had good rowing posture.  I did notice, however, that her shins were way past the vertical and her seat was hitting the back of her calves.

During her Body Balance evaluation, however, I found moderate weakness in her hamstrings, abdominal muscles, hip flexors, rhomboids, and paraspinal muscles.  At that time, she wasn’t even able to get to a 90 degree position (thighs parallel to the ground) in the squat assessment.

All this to say, that while she looked good on the erg (aside from too much compression), she simply did not have the strength (‘inside’ tools) at the time, to generate power in her stroke.  In fact, her excessive compression took her way past her ideal range of power.

As we improved her tools ‘inside’ by identifying and addressing her areas of weakness, her stroke moved back to the correct amount of compression (shortened by about 3” on the slide).  As well, by the third month of working together, she was able to perform a full, deep squat without assistance.  Changing her tools ‘inside,’ increased her power dramatically on the ‘outside.’  No heavy or even moderate weight lifting required.  Just targeted, deficit-specific body balance exercises that ‘tightened’ up her system, and made it more efficient and powerful.

Bottom-line: improve your rowing technique by understanding your ‘inside’ — strength and flexibility limitations — and correcting them.  Trying to improve technique without correcting these changeable issues limits your true potential for athletic success on the ‘outside.’  Addressing your deficits will also decrease your risk of injuries, and enable you to enjoy a longer, more fulfilling athletic career.

- Patrick D. McAllister

Please click here for more details about our NEW Summer Sprint Program.

MORE DETAILS CLICK HERE!

With the summer race season fast approaching your plan needs to be in place, NOW! But where do you start? Can you be really objective about what you need to do? Having a program already laid out for you helps to take away the stress of planning out a program, and allows you to train in confidence. If you are one of those athletes that makes up workouts as you go, good luck reaching your true potential.

• Master’s Rowers – will enjoy this effective yet time efficient program which will help you train at your best.   This program design has been used by many of my private clients with much success while at the same time it has been refined correcting any previous errors in design.  I am now offering my training techniques to everyone.
• Learn how to effectively use strength training to improve your 1k speed.  Rowing is a unique sport where there is a premium on endurance-strength and power-endurance. This program includes a comprehensive training program designed for rowing.

See how my 84-Day Erg Training Program will:

“PUT YOUR TRAINING ON AUTO-PILOT SO YOU CAN FOCUS ON THE OTHER ASPECTS OF YOUR LIFE INCLUDING YOUR WORK, FAMILY, and FRIENDS!”

Hurry and purchase NOW!   The MASTER”S NATIONAS are fast approaching!  To get the most out of this program the start date is MAY 18th

Would like to improve your 1k speed, while still being able to manage the rest of your life?  If you would like to have complete control and confidence in your 1k summer training program while also preparing for the fall head race season at the same time, then this program is for you.

Getting maximum improvement out of your training is easy if you have a comprehensive plan that covers the main areas that will lead to success on the water.  Maybe it’s been a while since you felt strong in the boat.  Or, you may be in that happy minority that has done well in sprint racing, but still you are not where you want to be.   Most training programs are designed for group training and do not address your individual strength and flexibility deficits that reduce speed and performance.

You see, success of reaching your true potential on the water has a lot more to do with understanding what your real deficits are as an individual athlete, and then to start correcting them, and much more than just pounding out a bunch of miles each day.  After having done over 800 of my Body Balance Evaluations on athletes at all level (Olympic Champions to Junior Rowers) I have uncovered key areas that must be addressed not only to maximize your potential on the water, but also to improve rowing strength and power and also to prevent or eliminate chronic training related injuries.  Your training must include these key body balance exercises (included in the strength component of the program) that will not only improve your strength and power but also make you more injury resistant.  Let’s face it rowing requires more than a good pump (cardio ability); you also need solid strength and power if you truly want to be at your best!

Of course if you do not like strength training then you do not have to use that part of the program and you will still be training successfully.

Hurry and purchase NOW  and enjoy the $30 discount (until April 21^st)

Training on the water is a challenge when you do not have a specific training plan already laid-out.  Putting your training together piecemeal is never as effective as having a comprehensive program that includes all the critical components of training.  Over the years I have learned from my own mistakes on the pitfalls of improper training on the water.  I also have helped numerous rowers return to pain-free rowing both on the water and on the ergometer, after running them through my Body Balance Evaluation Process.  The fact is the rowing is the ‘truth teller” of endurance sports and when your toolbox is not good (strength and flexibility) it is unforgiving on the body.  Injury rates from rowing are a clear sign that you have strength and flexibility issues, and while this program includes some of my best training techniques, getting a body balance evaluation is the best way to identify your specific imbalances.  This program is challenging and is recommended only for those who are not completely dedicated to pushing themselves beyond their current limits.

This Powerful Training Program Includes;

• My Body Balanced Strength Training Program (you choose the appropriate level)
• My Dynamic Balance Training Warm-up program
• The rowing program is cycled to ensure your training and rest cycles are best suited for peak performance.
• Key Assessments and Drills which help improve your Body Balance
• Powerful Rest Periodization

Hurry and purchase this powerful 84-Day Training Program NOW!   To get the Most out of this program you will need to start this by May 18^th.  Get a head start now, as you can repeat the first portion of this program and re-start “Day 1” on May 18^th

YOU only have less the 40-DAYS before you will to purchase this program and get its full benefit.

My proven 84-Day Program will get you the results you seek.  This program is ONLY recommended for those who are willing to train hard but efficiently.  You will PEAK on race day!

 By Coach Kaehler

After months of indoor winter training, it’s time to get back outdoors!  One way to interact with nature and keep your training program fun and effective is running.  As a cross-training tool, running is one of the most efficient ways to work your cardiovascular system.  From a convenience point of view, you can’t beat it — just step outside your front door.  Best of all, you don’t need any special or costly equipment — just a pair of regular running shoes.  Or do you?

Recently, a new fad has emerged in this age-old form of conditioning called, ‘barefoot running.’  In his book, “Born to Run”, author Christopher McDougall argues that running bare feet (or with a light covering) is more natural than using running shoes.  As tempting as it may seem to run with our ‘god-given’ body design, athletes should first consider several key factors before jumping in.  What surfaces are you running on?  What is your current level of strength, flexibility, and of course running fitness?  Like any new method of training, it’s better to introduce barefoot running into your program gradually, to ensure your body adapts at a natural rate.   The alternative could lead to injuries, especially if you’re exclusively a road-runner.

A recent study examined the differences between running with conventional running shoes versus running in barefoot shoes.  The focus of the study was to observe how both types of shoes impacted running economy (the amount of energy expended running at a set speed).  The study determined that conventional running shoes offered better economy (3 to 4%) than running in barefoot shoes.  This is an interesting finding, but leads us to ask yet another question:  how do new shoes compare to shoes with higher mileage?

In the same study, researchers also determined that new running shoes provide two key benefits over their well-seasoned counterparts: better shock absorption and running economy.  Shock absorption is an essential protective element as it reduces the risk of injury, especially for runners logging 20 or more miles a week, where significant increases in injuries occur.

If you are considering bare-foot running, a few simple guidelines will help you ease into it carefully, and reduce your risk of injuries.  First, plan to alternate your barefoot training days with regular running shoes.  Second, and especially at the beginning, limit your mileage running with barefoot shoes.  I suggest running about 25 to 30% of your regular mileage in barefoot shoes, then adding about 10% every week until you reach your goal.

Athletes who want to transition to barefoot running should also consider where they run. If you run exclusively on road surfaces, your body will need more time to adjust to the increased stress on your feet, knees and legs.  Running on dirt and grassy trails can help reduce the overall stress to these parts of the body.

Also, keep in mind that whether you’re running in conventional running shoes or barefoot shoes, your muscular system provides most of the shock absorption to the stresses of running.  Running, by itself, doesn’t promote very much muscle strengthening.  In fact, for runners who go long and slow, running can actually reduce overall strength.  In this respect, it’s critical to add some resistive strengthening into your program.  The additional strengthening will also improve your shock absorption ability, especially if you’re running in barefoot shoes.

Running is a great cross-training tool for rowing.  It’s efficient, convenient and allows you to enjoy the great outdoors.  As with all training activities, however, athletes must be careful to avoid injuries that could hinder their rowing.  Balanced running makes the most sense, and includes running on different surfaces (grass, dirt trails and the road), as well as inclines (flat and elevated surfaces).  Shoe wear is a newer variable in running with the introduction of barefoot shoes.  Mixing up these variables leads to better balance and a reduction in training-related injuries.  Enjoy the outdoors, train smart, and be balanced!

1. Once you have made your purchase please let me know (email) how you would like the product delivered.

Now $167 (until April 21st), then it returns to the regular price ($197)

Once you have made the purchase you will be contacted.  You choose the delivery, you can immediately download the product (500MB), or a CD can be mailed directly to you.  Thanks again!   Train Smart and Be Balanced!

Thank you for purchasing my 12 Week- Summer Sprint Program

Bob Kaehler into Rowing Hall of Fame

By Yasemin Watkins

On Saturday, March 10th, 2012, the National Rowing Foundation (NRF) inducted its Class of 2012 into the National Rowing Hall of Fame.  The ceremony, held in Mystic Seaport, Mystic Connecticut, honored athletes for their excellence and service to the sport of rowing.  Specifically, Bob Kaehler was honored for his accomplishments during his ten years (1991 to 2000) with the U.S. national team.

During this period, he was a finalist in two of his three Olympic appearances — the M8+ in Atlanta 1996 and Sydney 2000 — and won four World Championship titles (1994, 1997, 1998, and 1999).  Kaehler still holds the record for most world championship titles won by an American in the M8+ event, and course records at the Royal Henley Regatta (Grand Challenge Cup — Fawley and the Barrier).

Other members of the honored Class of 2012 include Kaehler’s former crew mate and friend, Jeff Klepacki (national team member 1989 to 2003), as well as  Jen Dore Terhaar, and twin sisters Mary McCagg and Elizabeth McCagg Hills.

Quick Speech

“It’s a great honor to be joining the National Rowing Foundation Hall of Fame,

and the company of such an accomplished group of rowing athletes,” said Kaehler.

“I truly appreciate the long-time athletic effort of all the rowers inducted before me,

as well as the effort the Foundation places in preserving our rowing history.”

While training as an athlete with the U.S. national team,

Kaehler trained with some of the world’s most successful rowing coaches including

Mike Spracklen (1994-1996) and Mike Teti (1997 – 2000).

“Bob Kaehler was a powerful athlete,” said Mike Spracklen, Coach of the Canadian Men’s National Team, and Kaehler’s coach during the Atlanta Olympics training cycle.  “He had boat-moving skills he’d acquired from sculling, and was a welcome asset to our program.”

“His presence in the eight certainly contributed to its winning the World Championships in Indianapolis in 1994.  It was the first time the US had won the world championships in the M8+ since 1987”

After the Atlanta 1996 Olympic games, Kaehler returned to training on the national team with new coach and old friend, Mike Teti.

HOF - Dinner Power Point Display

“I want to give my heartfelt congratulations to Bob on his well-deserved induction into the U.S.

Rowing Hall of Fame,” said Teti, head coach University of California’s Mens crew program.  “Bob

has not only achieved on the international stage with his four gold medals, but has also

succeeded in building a business that now helps rowers of all levels accomplish their goals.”

“Most importantly, I have known Bob as a father, husband and friend,”

continues Teti.  “In this arena he is truly a world champion.”

During his ten years on the national team, Kaehler raced with many of the most accomplished

rowers in U.S. history, including world and Olympic champions Bryan Volpenhein, and Chris

Ahrens.

“If you read the record books, you’ll see that Bob won a lot of big races — both sculling and sweep rowing,” said Chris Ahrens, world and Olympic Champion (Athlens 2004).  “But what you won’t see, is that Bob was the heart and soul of the boats in which we rowed together.  He was a generous leader and a great team mate.”

“Everyone learned a lot from him — about competing and about life,” said Ahrens.  “I can’t think of a better Hall a Famer.”

The National Rowing Foundation is an organization dedicated to supporting athletes who pursue excellence in the sport of rowing.  The Foundation’s primary goals include promoting the participation of the United States in international rowing competitions, preserving U.S. rowing history, and managing the National Rowing Hall of Fame.

Today, as Coach Kaehler, Bob Kaehler combines training as an elite athlete, with his training and experience as physical therapist and strength and conditioning specialist, to  work with athletes of all levels, including world and Olympic champions.  His signature approach is based on principles of Body Balance, which he integrates into all of his conditioning and corrective programs.  Kaehler lives in Holland, Pennsylvania, with his wife Kim and their three young children.

Congratulations Bob!

1999 Men's 8+

Class of 2012 - Congratulation to All!

Are you getting enough reach at the catch?  Tired of your coach yelling at you to ‘get longer’, or fed-up with rigging yourself to row like you’re 6’8”?  The fact is that the length of a rower’s stroke is a common concern for many rowing coaches.  Coaches often single out rowers with shorter strokes and pressure them to produce more length.  Over-reaching is one approach to increasing stroke length, but comes with an increased risk of injury.  Other strategies include lowering feet, reducing footboard angles, changing spans and oars, etc.  To increase their stroke length, many rowers try to get their shoulders, hips, or both further into the catch.  While all of these options or a combination of them may seem ideal, alone, they aren’t effective solutions in the long term.  More important, these ‘quick-fix’ solutions may actually place athletes in greater risks of injury.  A more effective and long-term solution to increasing stroke length is to determine the athlete’s strength and flexibility deficits, and develop and implement an individual corrective program.  Temporary rigging solutions can then supplement this program during the corrective transition.

A rower’s stroke length is primarily controlled by two factors: strength and flexibility.   When both are in good balance, the athlete can get into a strong, powerful, and long position with little effort.  While other considerations also influence stroke length — arm length, leg length, and torso length — these anatomical factors can not be altered.  Instead, coaches and athletes use rigging changes to help modify stroke length, and improve uniformity in a crew with varying body types.  However, using rigging strategies alone to correct possible deficits in a rower’s strength and flexibility is not the best long term solution, and can lead to increased risks of injury.

To effectively improve stroke length, I encourage coaches and athletes to first identify and correct individual strength and flexibility issues,and then explore possible rigging changes.  Strength issues usually improve quicker than flexibility issues, so it may be several weeks or months before rowers should attempt to rig into a more advantageous position, as it relates to rowing power.

When stroke length is short at the catch, rowers often increase reach by increasing shoulder reach, hip reach, or both, with the later being the ideal if both are increased by the same amount.  (Alternate sentence:  When stroke length is short, rowers will try to lengthen by reaching further into the catch with their shoulders (most common approach), hips (preferred approach), or possibly even both.)  While many rowers increase their length by reaching further into the stern with their shoulders while keeping their hips stable as they reach the catch, other more flexible athletes get too deep into the catch to find more length.  However, because these athletes tend to be weak, this solution places them in a greater risk of injury because they get beyond their strength at the catch.  These athletes often hit their Achilles’ tendon of calf with their seats, with knees well past vertical of the ankle joint at the catch.  The relationship between the shoulder and hip joints should be set during the first third of the recovery.  Once this relationship is set, it should remain unchanged for the remainder of the stroke, to and through the catch, and into the first half of the drive.   Athletes who use the shoulder strategy to increase stroke length (compensating for strength and flexibility deficits), will have a less powerful rowing stroke and be more prone to injuries.

To understand the most powerful rowing stroke sequence, consider a heavy dead lift.  With this lift, the hips must move first to get the weight moving.  Then, as bar momentum builds, the back can then begin to isotonically work (shorten) in conjunction with the hips and knees.  Using the shoulder strategy to increase stroke length alters the stroke sequence — the shoulders (instead of the hips) initiate the stroke movement, and therefore lead to a less powerful stroke.

Getting the hips deeper into the catch once the shoulder-hip relationship is set, is an excellent way to increase stroke length and power, especially when the changes in hip depth come from improvements in the athlete’s strength and flexibility.  While changing the rigging (i.e. lowering feet or reducing foot angle) can increase stroke length, it reduces horizontal power in the stroke.  A body-balanced approach to addressing and improving individual strength and flexibility deficits is the ideal solution to finding more stroke length, increasing boat speed, and reducing an athlete’s risk of injury.